Creamy Chocolate Mango Smoothie

This great smoothie came to be the way most of my smoothies do: I was in a week-long process of clearing out the freezer and decided to use what had been left over.  But let me tell you, this one is a winner.  I had it for dessert or a snack every single day for an entire week.

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Ingredients
serves 2

1 cup water
1 cup frozen mango
1 cup frozen blueberries
1/4 cup coconut cream
3-4 Tbs cocoa powder
1 serving protein powder (consult the label for how many scoops!)
1/4 Tbs vanilla extract
Optional: ice cubes, matcha, maca, spirulina, bee pollen, cinnamon, turmeric

Method

Blend until smooth and top with your favorite toppings (chopped fruit, chia seeds, hemp seeds, any of the optional ingredients above, unsweetened shredded coconut).  Serve in a glass or a bowl with a spoon, breathe, take a sip, and smile.

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I hope you enjoy this as much as me and my family do! Remember, your health is worth it!

Love,
Lucy

Messy Grain Bowl 

During the throws of a semester, an everyday sort of lunch that I pack for myself is one of my favorite all-time meals: MESSY GRAIN BOWLS. This usually looks like a quinoa or other complex carb oh top of kale with zucchini and/or mushrooms, with beans and/or tofu, avocado, and my favorite dressing. It is super simple, super fast, super easy, and you can prep it early in the week. 

The most important part of this bowl is the first word: messy.  It is supposed to be tossed together, not look perfect, and definitely should be made with anything in your fridge. This is particularly great for any veg that you have small or awkward amounts left over after the weekend or even week.  This bowl is health and delicious, so there’s no need to stress about your lunch. 

 Here’s how to do it.  



Messy Grain Bowl
:

2 handfuls of greens
(try kale, spinach, spring mix, romaine…) 

1/2 cup grain of choice
(quinoa is my fav, but brown rice is always a close second) 

1/2 cup veggies
(try zucchini and onion, bell peppers, cucumber, tomato, asparagus, mushrooms…) 

1/2 -1 cup beans of choice
(garbanzo, black, kidney…) or protein source (tempeh, tofu, or other sustainable meat source) 

healthy fat source
(1/2 avocado, a handful of sunflower seeds, 1-2 Tbsps chia seeds…) 

Other toppings/seasonings: 

  • Nutritional yeast (if you haven’t put this on salad, TRY IT. You will thank me) 
  • Oregano, thyme, cilantro, basil
  • Spirulina, Chlorella, wheatgrass powder (though if you are new to these, try a tiny spring at first because these flavors are very strong!) 

Dressing: 1-2 Tbsp of your favorite dressing, lemon juice, simple apple cider vinegar and olive oil, or even try a mix of salsa and hummus (which can take the place of beans!) 
 

Empty out your fridge and give it a try! And remember, it is especially important to take care of yourself when you are facing more stress and less time in your day.  Show yourself that you love you by planning ahead to pack a great lunch you’ll appreciate when you are feeling overwhelmed. 

Loving yourself is a practice! 

Love, as always, 
Lucy 

Leaving meals uncomfortably full? Here’s what to do! 

Have you ever left a meal uncomfortably full and thinking “when on earth did I get so full?”  This happens to me many times around the holidays. My family shares my love for food and all things related to it, and so we have many foods we like to make and enjoy when we get together for special occasions. It doesn’t help when your entire family is full of great cooks. When eating, I am so focused on how good the food is that suddenly the meal is over and I feel stuffed and ready to slip into a food coma.  The best way I have found to help feeling great after eating a meals is simply mindfulness. So here are my favorite ways to easily incorporate mindfulness into your routine. This is for anybody who wants to practice more mindful eating and investigate their own satiety cues. 


7 Ways To Listen To Satiety Cues

  1. Eat slow.  Taking the time to chew your food allows to you really taste what you are eating and have time to respond to your stomach telling you it’s full! Try putting your fork down between bites and take a full breath between each. 
  2. Take Deep Breaths. This stimulates your parasympathetic nervous system, or the “rest and digest” system, that tells your body to focus on the meal at hand.  Being able to focus on your meal (i.e. not stressing!) helps you digest your meal better, enjoy it more, and leave you more satisfied afterwards! 
  3. Eat until you are 80% full. This gives you a window to work with 
  4. Sit up straight. I find that It’s easier to be in touch with your stomach when you are already more in tune with your body and conscious of how it feels to be aligned. 
  5. Unplug. Whether you are trying to keep your work with you through your lunch break or you want to relax during your dinner to your favorite TV show, technilogy distracts you from how full you are. I know this is difficult, but try…
  6. Eat in company of your favorite people. No need to be plugged into technology when you are connectin with a friend! 
  7. Eat with your non-dominant hand.  It makes you eat slower, focus on the food that you put in your mouth, and appreciate every bite a bit more because of the extra effort.  Plus, it is fun to see how well you can use your nondominat hand and how much you rely on your dominant hand. 

These tips are super easy and fun for virtually anybody searching to feel completely and comfortable satisfied after eating.  

Now I want to turn it into you.  Do you have a helpful tip to walking away from the table satisfied but not overly full? Let me know in the comments below! 

Love, 
As always,

Lucy